A 49p snack could be your new calcium hero, packing more than milk for stronger bones
London: You might think milk is the best source of calcium, but hold on! A 49p tin of sardines could actually be your best bet. Seriously, these little fish are hiding in your cupboard, ready to give your bones a boost.
So, here’s the scoop: a cup of milk has about 300mg of calcium, but a 100g tin of sardines with bones? That’s nearly 400mg! That’s almost half of what most adults need daily.
The NHS says adults aged 19 to 64 should aim for 700mg of calcium each day. But watch out! Too much can cause stomach issues. If you’re lactose intolerant, sardines are a great way to get your calcium fix without the dairy drama.
You can find sardines at most supermarkets, and Aldi has them for just 49p! If you go for sardines in oil, a 60g serving gives you 240mg of calcium. In brine, a 50g serving has 340mg. Not too shabby, right?
Now, why is calcium such a big deal? It’s crucial for strong bones and teeth, plus it helps with heart and brain functions. If you don’t get enough, you could end up with weak bones or even osteoporosis.
Calcium also plays a role in keeping your heart healthy. It helps manage your heartbeat and blood pressure. If you’re low on calcium, you might face some serious health issues.
And here’s a fun fact: your body needs vitamin D to absorb calcium. Lucky for you, sardines are loaded with vitamin D, making them a perfect winter superfood.
Plus, sardines are rich in omega-3 fatty acids, which are great for your heart. They can help lower blood pressure and reduce the risk of heart disease. Some studies even suggest they might help with dementia and Alzheimer’s.
So, how do you eat these little wonders? Sardines are super versatile! You can eat them straight from the tin, toss them in pasta, or even use them in tacos or sushi.
One easy way to enjoy sardines is to mash them with lemon juice and black pepper and spread it on whole-grain toast. Or, add them to a fresh salad for a healthy lunch.
Feeling adventurous? Mix sardines into your favorite pasta dish for a Mediterranean twist. You can also blend them with cream cheese, garlic, and herbs for a tasty spread.
